When I first committed to becoming a morning person, my alarm went off at 5:30 am, and I wanted to chuck it out the window. Sure, I’d read all these articles about how “waking up early changes your life,” but that didn’t make me excited to jump out of bed.
But then I tinkered around. Tested little changes to my morning routine, tiny hacks to trick my brain. Waking up early stopped feeling like torture and started to become something I’d wake up looking forward to. You have to realize that motivation doesn’t find you, you have to create it intentionally.
If you’ve tried and failed to wake up early in the past, you’re not lazy or weak. You haven’t found the morning habits that feel natural, invigorating, and enjoyable to you. Here are 7 science-backed tips to help you become motivated to wake up early, starting today (no willpower needed).
1. Know Your “Why”
When it comes to motivation, everything starts with clarity. Ask yourself:
- Why do you want to wake up early?
- How will your life change?
Maybe you want to wake up early to exercise before work. Or wake up for quiet time to meditate and read. Maybe you want to feel more productive by beating the morning commute.
Whatever your reason is, know that your “why” is what will motivate you when your alarm goes off. Feeling lazy and wanting to hit snooze? Not as much when you tie waking up to your larger goals.
I knew I wanted to wake up early so I could write for an hour each morning before anyone else was awake. Having that purpose and time to focus on my passion motivated me to get out of bed. (Pro tip: write out your “why” on a sticky note and put it next to your alarm.)
Read also: 9 Golden Hour Morning Routine
2. Start Gradual
Let’s say you normally wake up at 9 am and want to start waking up at 5 am. Good luck with that. Starting slow is essential; otherwise, your sleepy mornings will feel like torture, and you’ll fall right back into your old routine.
Each day or week, move your alarm 15–30 minutes earlier. Don’t knock yourself for waking up at 7 instead of 8—it’s progress! And soon your body will naturally adjust to your new wake-up time. Shift your bedtime earlier too.
There’s a reason marathon runners don’t go from running 0 miles a week to 50 miles. You have to build up that momentum over time.
Read also: 105 Daily Habit Tracker Ideas
3. Establish a Nighttime Routine
Part of your motivation to wake up early will start the night before. Watch out for lazy nighttime habits that drain your energy:
- Watching TV until 2 am.
- Hanging out on your phone until you pass out.
- Drinking coffee too late in the day.
Instead, create a simple nighttime routine that’ll help you wake up early without feeling tired.
- Turn down the lights an hour before bed.
- Put your phone away or use blue light filters.
- Set out your clothes, breakfast, and gym bag for the morning.
The fewer decisions you have to make before and after bed, the better. Structure your nights and mornings will become easier.
4. Practice the “5-Second Rule”
I like to call this little hack Benjamin Franklin’s hardest rule to follow.
When your alarm goes off, count down from 5 seconds and physically get out of bed before you reach 1.
Simple, right? But hearing your alarm is your brain’s excuse to hit snooze and keep sleeping. Lazy thoughts and decision-paralysis will ruin your mornings. When your alarm goes off, act instantly and don’t let yourself think twice.
5. Make Mornings Fun
Waking up at the crack of dawn shouldn’t feel like punishment. If your morning routine sucks, you won’t ever feel motivated to get out of bed.
Here are a few ideas to make mornings something you look forward to:
- Brew your favorite coffee or tea.
- Listen to a podcast or music you enjoy.
- Stretch, meditate, or journal in a comfy space.
Waking up early should be a reward, not a stress. Make mornings pleasurable, and your brain will start craving those feel-good mornings.
6. Track Your Success
Let’s face it, we’re lazy creatures who love instant gratification. If you have no way of tracking your progress, lazy habits creep in.
Tracking your wake-up times holds you accountable and motivates you to win the morning.
Use an app or calendar to keep track of your mornings. I like to track not only the time I woke up, but also how I felt that morning. It motivates me to wake up early AND feel good in the mornings.
Try to get a few weeks of consistency under your belt. I remember when I first woke up at 6 am two weeks straight, I was proud of myself and wanted to keep that streak going. Nothing like tiny victories to keep you motivated.
7. Reward Yourself
Sure, we talked about making mornings enjoyable, but there’s nothing wrong with treating yourself sometimes. Sometimes you need that extra push of motivation before your alarm goes off.
Create a reward you’ll look forward to after you finish your morning routine. It can be as simple as your favorite breakfast meal, taking a mini walk outside with your coffee, or enjoying an extra 10 minutes of reading time.
The reward doesn’t have to be big or grand. In fact, you’ll thank yourself later when you can consistently enjoy that reward each morning.
Conclusion
Wanting to wake up early is great, but building a system around your mornings is even better. Prepare yourself the night before, start your mornings off with rituals you enjoy, and watch your mornings transform from awful to awesome.
You’re not going to wake up magically motivated to jump out of bed. Motivation is something you have to design for yourself.
Apply these 7 tips and start waking up early (without wanting to bang your head into your alarm).
FAQ
Q: What if I’m naturally a night owl?
A: Yes, you can wake up early! Start slow and work your way earlier each day. There’s no need to go from waking up at noon to 5 am overnight. Respect your natural circadian rhythms and adjust your bedtime first.
Q: How long does it take to train yourself to be a morning person?
A: Like any habit, it takes time to build momentum. My recommendation is at least 3–4 weeks of consistency. Start small and be easy on yourself if you slip up.
Q: Will motivation be enough to wake up early?
A: As humans, we’re lazy and need reminders. Motivation won’t stick to your new habit as much as routines and environment will. Motivation will change daily, but habits will remain constant.
Q: How can I not feel tired after waking up early?
A: Get better sleep! Sounds obvious, but so many people sabotage their sleep with screen time, late-night snacks, and poor sleeping environments. Try going to bed earlier, limiting your screen time at night, and keeping your room extra dark and cool.
Q: How can I stay accountable for waking up early?
A: Track your wake-up time with an app or calendar. Tell a friend your commitment to waking up early or find an accountability partner. There are even apps that let you track your habits and send you reminders. Visualize your progress, and others will help keep you accountable.
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